stretching exercises parc-ph - Diabetes Prevention Support Center

STRETCHING EXERCISES
Physical Activity Resource Center for Public Health
PARC-PH
STRETCHING
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Safety Information................................................................................................................................3
Benefits of Stretching............................................................................................................................3
Safety Considerations Before and During Exercise...........................................................................3
A Set of Instructions for Stretching Exercises...............................................................................5-14
Acknowledgements.............................................................................................................................15
For More Information Please Contact:
Kristi L. Storti, Ph.D., MPH
University of Pittsburgh
Physical Activity Resource Center for Public Health (PARC-PH)
515 Parran Hall
130 DeSoto Street
Pittsburgh, PA 15261 USA
phone: 412-624-0188
fax: 412-624-7397
email: stortik@edc.pitt.edu
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
STRETCHING
Guidelines and Information
Safety Information
Regular physical activity is fun and healthy. Being
more active is very safe for most people. However,
some people should check with their doctor or
health care provider before they start becoming
much more physically active.
If you are planning to become more physically
active than you are now, you should check with
your physician before you start. You may be able
to do any activity that you want – as long as you
start slowly and build up gradually. Or, you may
need to restrict your activities to those that are safe
for you. Before you begin your “active life”, talk
with your doctor or health care provider about the
kinds of activities that you wish to participate in
and follow his/her advice.
Stretching
Stretching is a form of exercise that targets
muscles by elongating them to their fullest length.
Stretching is often a neglected portion of many
individuals exercise programs. It is important
to remember that stretching offers benefits that
are important and thus deserving of attention
in addition to aerobic and strength training
exercises. Stretching should be incorporated into
both the warm-up and cool-down of aerobic and
strengthening exercises. A stretching routine can
also be performed by itself.
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Benefits of Stretching
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Improves range of motion
Improves performance of many activities including aerobic exercises
Prevention of injuries
Enhance muscle tone
Decrease muscle soreness associated with exercise
Prepares muscles for activity
Safety Considerations Before and
During Exercise
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Warm-up your muscles before you start stretching (e.g. walking in place)
Wear comfortable clothing (clothing should not limit movement)
Stretch to a point of discomfort, not pain.
No bouncing
Hold stretches for 10-30 seconds
Shake out limbs between stretches
Repeat each stretch 2-3 times
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
STRETCHING
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STRETCHING
exercises and instructions
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
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MUSCLES USED
CHEST STRETCH
This exercise targets the chest.
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CHEST
Important Note: NEVER hold a painful stretch.
Hold your stretches, NEVER bounce. Exercise
should be repeated 2-3 times.
P e r f o r m i n g
t h i s
E x e r c i s e
Stand comfortably with feet shoulder width apart with your knees slightly bent
Clasp your hands together behind your back with your palms facing in
Slowing straighten your arms out behind you. If you cannot touch your hands behind your back, use a towel and grab with both hands.
Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
6
MUSCLES USED
WAIST BENDS
This exercise targets the abdominal and upper
latissimus (back) muscles.
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WAIST
Important Note: NEVER hold a painful stretch.
Hold your stretches, NEVER bounce. Exercise
should be repeated 2-3 times.
P e r f o r m i n g
t h i s
E x e r c i s e
Stand comfortably with feet about shoulder width apart with knees slightly bent
Place one hand on your hip to support yourself (Avoid applying too much pressure to your hip with this hand. You do not want to push your hip in the opposite direction of your overhead hand)
Reach the opposite arm towards the ceiling with full extension
Then reach slightly across your body over head
Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
MUSCLES USED
BACK STRETCH
This exercise targets your upper back, your hands,
and forearms.
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UPPER
BACK
FOREARMS
HANDS
Important Note: NEVER hold a painful stretch.
Hold your stretches, NEVER bounce. Exercise
should be repeated 2-3 times.
P e r f o r m i n g
t h i s
E x e r c i s e
Stand comfortably with feet shoulder width apart and knees slightly bent
Clasp your hands in front of you with palms facing out
Fully extend your arms out in front of you with your hands still clasped together
Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
MUSCLES USED
SHOULDER STRETCH
This exercise targets the shoulders.
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SHOULDER
Important Note: NEVER hold a painful stretch.
Hold your stretches, NEVER bounce. Exercise
should be repeated 2-3 times.
P e r f o r m i n g
t h i s
E x e r c i s e
• Stand comfortably with feet shoulder width apart with knees slightly bent
• Gently pull your arm across your chest holding it with your opposite hand
• Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
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MUSCLES USED
ARM CIRCLES
SHOULDER
This muscle targets the shoulders.
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Important Note: Exercise should be performed
with slow and controlled movements. Stop if
you feel pain. Gradually increase the number of
circles over time. Exercise should be repeated 2-3
times. (Resting between sets)
P e r f o r m i n g
t h i s
E x e r c i s e
Stand comfortably with feet shoulder width apart and knees slightly bent
Extend your arms straight out to your sides (forming a “T” shape or cross) with your palms facing the ground.
Rotate your arms forward in small circles 10 times followed by 10 small circles in the opposite direction
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
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MUSCLES USED
TRICEPS STRETCH
TRICEPS
This exercise targets the triceps (back of your
arm).
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Important Note: NEVER hold a painful stretch.
Hold your stretches, NEVER bounce. Repeat
the exercise with both arms. Exercise should be
repeated 2-3 times.
P e r f o r m i n g
t h i s
E x e r c i s e
Stand comfortably with feet shoulder width part with knees slightly bent
Extend arms overhead
Hold elbow overhead with opposite arm.
Gently pull your elbow behind your head
Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
11
MUSCLES USED
BICEPS STRETCH
BICEPS
This exercise targets the biceps (front of the arm).
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Important Note: NEVER hold a painful stretch.
Hold your stretches, NEVER bounce. Repeat
the exercise with both arms. Exercise should be
repeated 2-3 times
P e r f o r m i n g
t h i s
E x e r c i s e
Stand comfortably with feet shoulder width apart and your knees slightly bent
Fully extend one of your arms in front of you with your palm facing up
Keeping your arm fully extended, gently pull back your hand until your palms are facing out or forward
Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
MUSCLES USED
SITTING TOE TOUCH
This exercise targets the lower back and hamstring
(back of the leg).
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HAMSTRING
Important Note: NEVER hold a painful stretch.
Hold your stretches, NEVER bounce. If stretch is
too difficult, bend your legs more. If you cannot
reach your toes, extend until you reach your calves.
Slowly progress over time until you can reach your
toes. Exercise should be repeated 2-3 times.
P e r f o r m i n g
t h i s
E x e r c i s e
Sit of the floor with your legs slightly bent and your feet directly in front of you
Reach out your hands slowly toward your toes (Begin by bending at your waist and avoiding rounding of your upper back)
Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
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MUSCLES USED
QUADRICEPS STRETCH
This exercise tarts the quadriceps (Front of the
leg).
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Important Note: NEVER hold a stretch through
pain. Hold your stretches, NEVER bounce.
Perform the stretch on both legs. Exercise should
be repeated 2-3 times.
P e r f o r m i n g
t h i s
QUADRICEPS
E x e r c i s e
Lay on your side on a comfortable surface
Bend your top leg behind you
Gently pull your ankle behind you with your hand (Make sure the upper portion of the leg (thigh) you are stretching remains parallel to the bottom straight leg)
Hold each stretch 10-30 seconds
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
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MUSCLES USED
CALF STRETCH
This exercise targets the calf (back of your lower
leg).
CALF
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Important Note: NEVER hold a stretch through
pain. Hold your stretches, NEVER bounce.
Perform the stretch on both legs. Exercise should
be repeated 2-3 times.
P e r f o r m i n g
t h i s
E x e r c i s e
Stand comfortably with feet shoulder width apart
Step forward with your leg approximately 1 foot. Your front knee should be in line with your front toes. Your back leg should be straight.
Lean forward slightly, keeping the back leg straight and the back foot firmly on the ground
Hold each stretch 10-30 seconds.
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h
Stretching
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The contents of this packet were developed by the following individuals:
Kristi L. Storti, PhD, MPH, MS, ACSM-HFI
University of Pittsburgh, Dept. of Epidemiology
Marquis S. Hawkins, BS
University of Pittsburgh, Dept. of Epidemiology
Marie A. Berger, MPH
University of Pittsburgh, Dept. of Epidemiology
Kelley Pettee Gabriel, PhD, MS
University of Nebraska Medical Center, College of Public Health
Dept. of Health Promotion, Social & Behavioral Health
Jennifer Brach, PhD, PT, CGS
University of Pittsburgh, Dept. of Physical Therapy
Physical Activity Resource Center for Public Health (PARC-PH)
This project was sponsored by funding from:
United States Air Force administered by the U.S. Army Medical Research Acquisition Activity, Fort Detrick,
Maryland, Award Number W81XWH-04-2-0030. Review of materials does not imply Department of the Air Force
endorsement of factual accuracy or opinion.
In addition this project is partially supported by:
University of Pittsburgh Diabetes Institute
University of Pittsburgh Graduate School of Public Health’s Department of Epidemiology and
Center for Minority Health
University of Pittsburgh Obesity and Nutrition Research Center
The Physical Activity Resource Center for Public Health would like to acknowledge the
following individuals for the their time and assistance in the development of this packet:
Luke Ling - Photography
Rae Long - Training Packet Layout/Design
Kristi Storti - Model
Marquis Hawkins - Model
Marie Berger - Model
P h y sica l A c t i v i t y R es o u rce C e n t er F o r P u b l ic Hea lt h